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JN Fundamentals FB
by Asad A.
3 athletes joined
Program Description
Full body fundamentals
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 08:20
Last Edited
Jun 01, 2024 01:05
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Dip (Assisted)
3 Sets
8 Reps
@7
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Dumbbell Supinated Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
7
Skull Crusher
3 Sets
12 Reps
@8
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Lying Leg Curl
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Reverse Pec Deck
3 Sets
15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
Barbell Row
3 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Dip (Assisted)
3 Sets
12 Reps
@8
6
Bicycle Crunch
3 Sets
10 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Reverse Pec Deck
3 Sets
15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
Barbell Row
3 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Dip (Assisted)
3 Sets
12 Reps
@8
6
Bicycle Crunch
3 Sets
10 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Reverse Pec Deck
3 Sets
15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
Barbell Row
3 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Dip (Assisted)
3 Sets
12 Reps
@8
6
Bicycle Crunch
3 Sets
10 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@9
6
Reverse Pec Deck
3 Sets
15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
Barbell Row
3 Sets
12 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Dip (Assisted)
3 Sets
12 Reps
@8
6
Bicycle Crunch
3 Sets
10 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
10 Reps
@8